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Ten Simple Steps To Increase Your Testosterone Production

By: Ricardo d Argence

Testosterone can be deemed as the "holy grail" of growing muscle, if there was one substance. The most important hormone for building muscle is testosterone; it determines how much muscle a person can build. These are only a tiny handful of the abounding spectacular benefits that come with increased testosterone levels: Increased muscle size and strength, decreased levels of "bad" cholesterol, increased sex drive and sexual endurance, improved mood and decreased body fat levels.

Sounds great, doesn't it? Well it is, and in this article I'm going to outline 10 simple steps to naturally elevate your testosterone levels and achieve all of these incredible benefits. While these steps will not result in "steroid-like" muscle gains, they will definitely contribute to your overall bottomline results.

1) Use compound exercises as the cornerstone of your workouts. I'm talking about the basic, bread-and-butter lifts such as squats, deadlifts, bench presses, rows, chin-ups, dips, lunges and military presses. These exercises will place your muscles under the greatest amount of stress in the gym and will force your body to increase testosterone production.

2) Always train with 100% effort and intensity. If you want to see real muscle gains, you must be willing to push yourself to the limit in the gym. Again, greater muscular stress in the gym translates to higher testosterone output.

3) It is necessary to train your legs with the same intensity with which you train your upper body. As you might already know, you can stimulate the growth in the back of your chest as well as arms, by doing some intense leg training. This is partly because your testosterone increases from your leg training.

4) Increase your EFA consumption. Sources such as peanuts and avocadoes, will be the source of Essentail Fatty Acids. One interesting way of naturally boosting testosterone levels is through the regular use of olive and canola oils in one's diet.

5) Minimize your consumption of soy. There is a direct negative effect on testosterone levels when the estrogen levels in the body increase, which can be caused by soy protein.

6) Do not drink so much alcohol. It has been revealed that alcohol has a remarkable affect on testosterone production, therefore try to limit the nights you might "binge drink" and consume alcohol in moderation.

7) Increase your dietary intake of cruciferous vegetables. Broccoli, cauliflower, radishes, turnips, cabbage and brussel sprouts have all been shown to dramatically reduce estrogen levels, thereby raising testosterone.

8) Decrease the levels of stress you are under each day. The highly catabolic horomone cortisol causes testosterone levels to drop severly when you are stressed out.

9) Have more sex. Becoming sexually aroused increases oxytocin in the sytem which increases the production of endorphins and raises levels of testosterone.

10) Be sure that you are getting a decent amount of sleep each evening. Your level of testosterone will decrease when cortisol production increases, which can happen when you don't get enough sleep.

To boost your muscle size and gain strength, implement these techniques regularly for a noticeable difference.

Article Source: Main Articles

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